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Quick Tomato & Lentil Dhal

kid friendly
quick meals, fast feeds
cheap as chickpeas
low fat low sugar, diabetic friendly
2 spoon difficulty rating

30 minutes

Serves: 4

Quick Tomato & Lentil Dhal

This is a low-fat, budget yet aromatic treat. It's a boon for busy days as it can be made well in advance - and it is great if you want to eat well but are trying to lose weight. Serve with brown rice or quinoa, add lots of shredded dark green veg - and serve with a dollop of plain vegan yoghurt for a healthy but feel-good meal. It also freezes well.

PIcture courtesy of www.flavourphotos.com

Ingredients: 

Stage I

  • 300g red lentils, washed thoroughly
  • 570ml/1 pint water
  • 1 medium red onion, chopped
  • 3 large cloves of garlic, crushed
  • 1½-2 tsp vegan bouillon (eg Marigold red or purple tub) or a vegan stock cube

Stage II

  • 1 tin of tomatoes, whole or chopped. If using whole, chop up in the pan with a knife
  • 1½-2 tsp medium curry powder
  • 1-2 tsp fresh grated ginger, according to taste
  • Juice of ½ - 1 lemon, depending on how juicy
  • Salt to taste if necessary

Options

  • Chopped fresh coriander or parsley
  • Three good handfuls of finely chopped curly kale or shredded dark green cabbage added a couple of minutes before the end and cooked in - this is a particularly bone-friendly option.
  • Plain vegan yoghurt - even better with a little grated cucumber and a sprinkle of ground cumin mixed in

Method: 

1. Put all the ingredients from Stage I into a large saucepan. Bring to the boil then reduce to a simmer. Cook for 12 minutes.

2. Add the tomatoes, curry powder and ginger from Stage II ingredients to the pan. Stir in well, bring to the boil again and simmer for another 10-15 minutes. Add the greens a few minutes before the end. When the lentils are completely soft, add the lemon juice and stir well. Taste and adjust seasoning if necessary. Serve hot, with the vegan yoghurt and coriander/parsley if using. 

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